CrossFit and Aging: How to Stay Strong in Your 40s, 50s, and Beyond.
Getting older doesn’t mean slowing down. In fact, staying active is one of the best ways to age well—and CrossFit can be a game-changer. The great thing about CrossFit is that it focuses on functional movements like squatting, lifting, and pushing—things we do every day. So, how can you use CrossFit to stay fit, agile, and healthy as you age? Let’s dive in.
1. Scale It to Your Level
One thing that CrossFit is above all else is adaptable. You don’t have to do the exact same workout as a 25-year-old. The key is scaling—adjust the weights, movements, or intensity to match where you are right now. This way, you stay safe and still get a great workout every time you turn up continuously.
2. Prioritise Recovery
Recovery holds a lot of importance for everyone, but it becomes even more important as we age. Make sure you’re giving your body the time it needs to recover, hydrate, and sleep between training sessions. Overtraining can lead to burnout and a higher risk of injury which we want to avoid as this keeps you out of the gym rather than in it. Remember, training should enhance your life, not break it.
3. Keep Moving (Literally)
Due to the effects of ageing (muscle and bone degradation), the phrase ‘If you don’t use it, you lose it” rings very true here. As we enter our 50’s and beyond, the drop off in performance occurs much faster relative to our 20’s and 30’s. CrossFit is the ultimate blend of strength and fitness, even improving your skill set which all transfers positively to daily life. Trust me, your older self will thank your younger self for starting.
You don’t have to just take my word for it either, below is link to a systemic review discussing resistance training on quality of life, depression, muscle strength, and functional exercise capacity in older adults.
Study: Resistance Training & Quality of Life
4. Lean Into the Community
CrossFit isn’t just about the workouts, it’s the community you work with. Training with current / soon to be friends can be highly motivating and pairing that with a coach who guides you will help keep you on the right track. As a bonus, it’s also great for your mental health—staying connected and having fun while working out is nothing short of a win-win.
By scaling workouts, focusing on recovery, and keeping mobility in check, you can stay strong, agile, and healthy well into your 40s, 50s, and beyond.
See you in the gym,
Coach Sam
